WARM UP
- 500m
- 10 jumping squat
- mobility and stretching
WORKOUT
- Single leg standing calf 2 drop sets of 10*2
*super sets 1 Squat and KB swings
- Back squat with 2/3 sec eccentric break 12/10/6
- Banded KB swings 15*3
*super sets 2 goblet squat and split squat
-DB Heels elevated Goblet squat 15/10/8
- DB split squat 10*3 (2-3 sec eccentric break)
- seated DB front rise 10*3
- seated plate around the world 10*3
- DB upright 10*3
BYE LEGS
3 rounds:
- 15 CAL
- 12 Hang squat clean (7.5 kg *2)
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